"No! No, no, not 6! I said 7. Nobody's comin' up with 6. Who works out in
6 minutes? You won't even get your heart goin, not even a mouse on a
wheel."

The truth is, you can actually get a great workout in less than 6 minutes that is much more effective than the Hitchhiker's idea. You just need to get your heart rate up quickly and keep it there.

As we’ve repeated in prior posts, you don’t need 45 minutes to make exercise worth it.
We keep reading more and more that shorter bouts of exercise can be more
effective than long, aerobic sessions at the gym. There are a couple reasons for this:

If you get your heart rate up quickly and to
near maximum levels, your metabolism may stay elevated throughout the day and
you’ll be burning fat for a longer period of time compared to low-intensity
cardio.

People who are more efficient with their
workouts tend to have more energy and are more active throughout the day.

We just read an article a couple weeks ago about a study where a
group of people who exercised 30 minutes a day lost more weight than the group
who exercised for 60 minutes.

So pick a series of exercises you can do at home and make
that your ‘short on time’ workout.
Here’s an example some of our friends enjoy.

Pick 2 or 3 exercises – could be anything but we’ll say
jumping jacks, mountain climbers and squats.
Start with the jumping jacks and do 50 before moving to the mountain
climbers. Then do 50 mountain climbers
before progressing to 50 squats. When
you’re done with one round of the sequence, do it again but 40 of each. Then 30, 20 and down to 10. The important thing is to move as fast as you
can and time yourself so you have a goal to shoot for during your next attempt.

My favorite on-the-go workout is 100 burpees for time. I know, it’s pretty painful but its quick and
I feel great afterwards. Brian actually
completed the 100 burpee challenge, which is a 100 burpees a day for 100
consecutive days (he likes this movement more than I do). He was eventually able to finish 100 in under 5 minutes! You’d be amazed how much this
short workout will improve your level of fitness. Burpees in general will make you stronger, will burn 50% more fat than moderate exercise, and will speed up your metabolism throughout the day.

If you want an even shorter workout, see how many repetitions of 1 exercise you
can complete in one minute. For example, stop doing a single set of pull-ups
until failure. Instead, go as fast as you can until you hit failure, then let go of the bar, shake your arms out a bit, and hop back on until your minute is up. Keep doing this
and you’ll definitely see an improvement in your maximum rep count.

And if you’re looking for a quick test of
stamina, see how many burpees you can do in 1 minute. If you're not happy with the first minute, we're gonna send you an
extra minute free. You see? That's it. That's our motto. That's where
we're comin' from. That's from "A" to "B".

Throwback

Throwback is gamifying fitness by harnessing the feelings of accomplishment, confidence, and camaraderie that come from being part of a team, and the excitement felt when working together to achieve a common goal.

Our workouts channel the nostalgia of adolescence by modeling our unique, competitive, partner- and team-based workouts after such childhood favorites as Tag and Capture the Flag, or even dorm room-inspired games like Flip Cup.